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Respected Comrades coach shares insights on how to prepare for marathon
Comrades Marathon guru Frank da Ascencao imparted his in-depth knowledge to an attentive audience at the Boksburg City Stadium’s pub on Wednesday evening, November 8.
Boksburg Athletic Club star runner and best finisher in this year’s race, Nicholas McCann, was also in attendance.
Da Ascencao’s presentation highlighted training techniques for the next edition of the gruelling 89km iconic race.
“We train to tolerate the hurt,” said da Ascencao.
“Two things you need to before starting to train: goals and targets.”
Some of his other training tips include:
- The most important aspect of training is speed.
- Speed work is the most important thing.
- Adaptation: Always challenge your body to adapt to new strain; adaptation is key to improved performance.
- It’s important to run slowly to avoid injuries.
- The more you train, the lower the chance of injury.
- Serious training months: December, January, February (March you’re ready for the race; no racing in April and May).
- Ideal training distance every day: 8-12km including hotspots (where you run flat out) ranging between one-three kilometres.
- Ability, talent and genes are an advantage, but count for little without hard work.
The 93rd edition ‘down run’ from Pietermaritzburg to Durban of the world’s largest and oldest ultra-marathon will take place on June 10. – @SabeloBoksburg
